Paneer Palak Koftas in Makhani Gravy


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Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is the use of red pumpkin and low-fat milk to impart a creamy and thick mouth-feel, very close to authentic makhani fare, without using any butter or cream. The koftas are also steamed instead of deep-fried.

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Preparation Time:    Cooking Time:     Makes 4 servings
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Ingredients


For The Paneer Palak Koftas
1/2 cup blanched and chopped spinach
1/2 cup grated low-fat paneer
2 tbsp rice flour (chawal ka atta)
1/2 tsp finely chopped green chillies
salt to taste

For The Makhani Gravy
3 cups finely chopped tomatoes
1/2 cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
1 tsp grated ginger (adrak)
25 mm (1”) stick of cinnamon (dalchini)
2 cloves (laung / lavang)
1/4 cup red pumpkin (bhopla / kaddu) cubes
1 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp chilli powder
1 tsp dried fenugreek leaves (kasuri methi)
1/2 tsp sugar
salt to taste
1/2 tsp cornflour
1/2 cup low-fat milk , 99.7% fat free

Method
For the paneer palak koftas

  1. Combine all the ingredients in a bowl and mix well.
  2. Divide the mixture into 12 equal portions and shape each portion into even sized round balls.
  3. Steam the koftas in a steamer for 4 to 5 minutes. Keep aside to cool slightly.

For the makhani gravy

  1. Combine the tomatoes, onions, garlic, ginger, cinnamon, cloves, red pumpkin and ¾ cup of water in a deep non-stick pan, mix well and cook on a medium flame for 8 to 10 minutes or till the vegetables are soft.
  2. Remove the cinnamon and cloves and discard them. Keep the mixture aside to cool slightly and blend it in a mixer to a smooth mixture.
  3. Heat the oil in a non-stick kadhai and add the cumin seeds.
  4. When the seeds crackle, add the chilli powder and dried fenugreek leaves and sauté on a medium flame for a few seconds.
  5. Add the tomato-onion mixture, sugar and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  6. Dissolve the cornflour in the milk, add it to the gravy and mix well. Cook on a medium flame for another 1 to 2 minutes, while stirring continuously. Keep aside.

How to proceed

  1. Just before serving, add the paneer palak koftas to the hot makhani gravy, mix gently and cook on a medium flame for 1 minute.
  2. Serve hot.

Handy tips :

  1. 2½ cups chopped spinach gives you ½ cup of blanched and chopped spinach.
  2. Squeeze out all the water from the blanched spinach to make koftas.
Accompaniments

Nutritious Garlic Naans 
Saatdhan Parathas 

Nutrient values per serving
EnergyProteinChoFatFibreVit AVit CCalciumIronFolic Acid
116 kcal 7.3 gm 17.2 gm 2.0 gm 2.3 gm 1988.4 mcg 35.5 mg 302.3 mg 1.4 mg 89.6 mcg

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 on 07 Aug 14 03:42 PM


Healthy non-fried koftas in a nourishing gravy without the use of any butter or cream. Just 1 teaspoon of oil used to get health and taste in a bowl together.
 on 26 Nov 12 10:14 AM


Steamed Koftas in a rich tomato based low cal gravy. Innovative healthy recipe.